1. Postural Deficiencies and Corrective Exercises

    postureTo gain correct posture we must learn how and what effects our posture.

    Posture is the alignment and position your body adopts at any given moment based on what your brain is telling it to do. A good way to think of posture is that it is your ‘default’ position at any moment.

    If you are reading this it is likely that you have bad posture or are worried that you are getting poor posture.  Maybe you are aware that something you are doing on a regular basis may be causing your posture to change for the worse.

    Take action to correct your posture now, the longer you leave it, the harder it becomes to make those corrective changes.

    Posture does not just refer to a standing still position, we hold a posture in everything we do.

    If we bend forwards to pick something off the ground, the way I would do it is different to the way you would do it. This is because the blueprint patterns or maps that our brain has created over time tells our bodies how to best go about performing certain tasks. The reason it is different for each individual is that everyone has different amounts of strength, weaknesses, tension, pain, ability to balance, etc. – we are all made differently.

    LORDOTIC - An abnormal forward curvature of the spine in the lumbar region.

    CORRECTIVE EXERCISE: Glute Bridges
    (click image for instruction)
    DSC01857           DSC01858

    KYPHOTIC - Abnormal rearward curvature of the spine, resulting in protuberance of the upper back; hunchback.

    CORRECTIVE EXERCISE: Prone Stick-Ups
    Best posture exercise for…slouching too much when sitting, or else hunchbacks, or else kyphosis.
    (click image for instruction)
    DSC01859           DSC01860

    SWAYBACK - An excessive downward curvature of the spinal column in the dorsal region.

    CORRECTIVE EXERCISE: Feet Secured Sit-Ups
    Sit-ups to strengthen lower abdominal and hip flexor muscle
    (click image for instruction)
    DSC01864           DSC01865

    FLATBACK -  Loss of either lordosis or kyphosis or both, making the spine straight.

    CORRECTIVE EXERCISE: Cat/Cow or Pelvic Tilts
    Cat/Cow focusing especially on the COW!
    (click image for instruction)
    DSC01866           DSC01867

    For more information regarding postural deficiencies and corrective exercises, Click Here.


  2. Choosing the Right Activity for You!

    It is important to find out what types of exercises are better for you and not what is better for most people. People may get caught up thinking that running is the best for everyone, but one of the main reasons why people do not exercise is because they just do not like to run and think that running is the only way to stay healthy. This is why finding out exactly what is the right activity for you is very important to your health.

    What is the best activity for you?13563674775_8dca8e3b7c_o

    Trying to decide the best activity for you is really all about knowing who you are. Find out if you like walking, running, resistance training, group fitness, or bike riding. Maybe trying out a few things can help you decide what type of activities you like the best. You can also ask yourself if you like being with groups, a friend, or simply just going out and doing it alone. Just keep in mind that the best activity in the world is one that you actually do regularly and enjoy doing it.

    How to design a program?

    Finding out what activity is right for you will be the easy part, the difficult part would be deciding the program that is right for you. By program, we mean deciding when and where to do the activity. Here are some questions that can help decide what program is best for you.

    13563676305_1f8d14f863_o

    • How many days per week can your schedule accommodate exercise?
    • How much time do you want to commit during each exercise session?
    • Which days are best to exercise?
    • Which days are best to rest?
    • Do you like to exercise in the morning, at lunch, after work or evening?
    • Do you like to exercise alone, with a friend, in a group or a combination?
    • Do you like to exercise indoors, outdoors or a combination?

    These questions will help you figure out the best program for you. Don’t listen to what other people are doing; just make your program personal and exercise with what you enjoy the most. Ultimately, the activity you choose along with your program will all lead to a better lifestyle and living healthier.


  3. Slow-Cooker Beef Short Ribs

    longhorn

    My boss Lisa, likes to cook this because it is great tasting, easy to cook, and healthy. She likes to cook it with pure grass fed longhorn beef which has no added hormones, steroids, implants, or antibiotics. It also has less fat and more protein in it. Over the holiday season, we gave our clients some pure grass fed longhorn ground beef as a gift. For more information, visit

    Wright Longhorn Beef
    Phone (830) 437-2068
    Email wrightlonghorns@longhorncattlesales.com

    3-4 lbs. Wright Longhorn Grassfed Beef Short Ribs

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    Marinade

    ½ c. dry red wine
    ¼ c. soy sauce
    3 Tbsp. vegetable oil
    2 cloves garlic, pressed
    ½ tsp. freshly ground black pepper
    ¼ tsp. dried thyme

    1. Combine the marinade ingredients in a 1-gallon zippered-top plastic bag. Add the short ribs, submerging them in the marinade, seal, and let marinate in the refrigerator for 2 to 3 hours.
    2. Preheat the grill with all the burners on high for 10 minutes and the lid down.
    3. Once the grill is hot, turn off the center burner and turn the other burners to medium heat (approx. 275° to 300°). Position the short ribs over the center burner, close the lid, and cook for 1 ¼ to 1 ½ hours, turning the ribs every 10 to 15 minutes. Serve hot off the grill

    Servings: 4


  4. EFL Shrimp Scampi

    Plated

    Shrimp Scampi is a favorite item on many seafood restaurant menus and certainly is for my husband Rick and me.  Using this recipe, we enjoy the dish frequently at home in a healthy yet flavorful way.  It is a quick, easy recipe which we can make together as we catch up on the day after work; or one we can make for guests.  Try the recipe and add the seasoning to your personal taste, if you like, such as extra garlic, fresh Basil, and/or Parsley.   We use whole wheat angel hair pasta, add a green salad and sit down for a healthy, delicious, aromatic treat.  So head to the grocery store; purchase the ingredients you might need; and Enjoy!!

    Preparation Time: 25 minutes

    Number of Servings: 2

    Shrimp Scampi IngredientsIngredients

    • 4 oz. Uncooked Whole Wheat Penne Pasta
    • 1 T Olive Oil
    • 3 Cloves Garlic, Minced
    • 1/2 lb Raw Shrimp, Peeled and Deveined
    • 3 T Butter Buds, Divided
    • 3 T White Wine (or Chicken Broth)
    • 1/4 t Ground Black Pepper
    • 1 Lemon, Halved
    • 3 T Reduced-Fat Parmesan Cheese, Grated
    • 2 T Fresh Parsley, Chopped

    Directions

    1. Prepare penne pasta according to its package directions.
    2. While pasta is cooking, heat olive oil and garlic in a wok or large skillet over medium heat.
    3. Add shrimp to the skillet and cook, stirring frequently, until it’s almost pink (3/4 done), about 2 min.
    4. Add 1 T Butter Buds and white wine to shrimp; saute about 2 more minutes.
    5. Place cooked pasta in large mixing bowl and combine with remainder of the Butter Buds and black pepper; mix gently
    6. Add cooked shrimp to pasta and gently mix it all together.
    7. Divide into two portions and spoon onto plates. Top with a squeeze of lemon, Parmesan cheese and fresh parsley.

    Serve and enjoy!

    Nutritional Info

    Amount Per Serving

    • Calories: 292.9
    • Total Fat: 10.6 g
    • Cholesterol: 247.5 mg
    • Sodium: 642.1 mg
    • Total Carbs: 32.8 g
    • Dietary Fiber: 3.5 g
    • Protein: 21.6 g

  5. Joint Loaded Walking

    Lose Weight, Save Your Joints

    joint pain

    The body weight x 1.7 = the load on the joint

    Decrease the body weight 10 pounds x 1.7 = a decreased load of 17 pounds on the joint.

    Decrease the body weight 20 pounds x 1.7 = a decreased load of 34 pounds on the joint.

    Decrease the body weight 30 pounds x 1.7 = a decreased load of 51 pounds on the joint.

    A client brought this to us today from her orthopedist. How much weight do you need to lose to reduce the load on your joints?


  6. Dumbbell Workout

    Exercise
    Targeted Muscles
    1 Arm Chest Press
    Chest, Shoulders, Biceps
    1 Arm Bent Over Row
    Lats, Biceps
    Split Squat Rotation
    Quads, Hips, Core
    1 Arm Overhead Press
    Shoulders, Triceps
    Twisting Curls
    Biceps, Forearm
    Weighted Sit-Ups
    Abdominals

    Why train using a dumbbell?

    The purpose behind a one dumbbell workout is to get a good strength training workout from the convenience of your home.  Strength training is great for increased bone density, muscular strength, improved joint mobility, and increased cardiac function.  The good/bad news is; we can gain muscular strength at any age but “if you don’t use it, you lose it.”

    Split Squat Rotation

    How to get started!!!

    The 1 dumbbell workout is a great workout to target all the major muscle groups in your body and can be done in 30 minutes of your day.  If you have never lifted weights with a dumbbell or perhaps have not done these exercises before, you should start off without weights to get the feel for the exercises.  Once you feel comfortable enough with the exercise, you can start to use a light dumbbell to get use to the added weight.  As the exercise becomes more familiar, add weight that is challenging enough for you to work with.

    Uni Twisting Curl

    What weight should I use?

    Women and men are built differently and will have different ranges as to how much weight they can use during this workout.  Women can use a 10 to 15 pound dumbbell and men can use a 12 to 20 pound dumbbell.  The weight will depend on how comfortable you are with the exercise, how strong you are as an individual, and your experience with dumbbells.  Remember your goal is to gradually get stronger with these exercises and not to see if you can lift the world on your first day working out.  It is best to be safe and use lower weight than to use a heavier weight and risk getting injured.

    Floor Bench PressThe Workout

    This workout will target all the major muscle groups like chest, back, legs, and everyone’s favorite… their core.  The workout will consist of 3 sets of 12 repetitions, this means that you will do each exercise three times and each time you do the exercise it will consist of 12 repetitions.  In between each exercise there should be a rest period of one minute to give your muscles some time to recover.  As you start the workout, you will notice that the first few are multi-joint exercises that target more muscle groups and then end with single joint exercises like bicep curls followed by sit ups.  If at any point you feel that you can lift heavier weight, try doing more repetitions, first with the weight you are doing now. Eventually, start to increase the weight of the dumbbell.  Overall, you should be getting a great full body workout and great benefits in just a fraction of the time.


  7. Exercise Without Injury

    Proper form is the key to injury Prevention

    Hello my name is Christopher Rodriguez and I am a student at TAMUCC. I am majoring in Exercise Science and currently doing my internship at Your Personal Best. As an intern at YPB, I have learned many things about exercise; however the one thing that Lisa has stressed constantly about is having proper form while exercising.

    wrong 3

    The Missing Piece

    Have you ever finished a workout feeling like you didn’t accomplish anything? Or feel aches and pains in joints after you are done with a workout? More than likely you are a victim of incorrect form. When starting an exercise program, form should be the first thing to master but is often an ignored part of exercise. Proper form can take years to master, but the average person does not have enough time in their day to learn exercise form. No matter how much weight you are lifting or how many times you can perform an exercise; if your form is not correct, you will likely need to reduce the amount of weight you are using and/or slow down.

    wrong 4Is this supposed to hurt?

    Lack of proper form is the number-one cause of injuries. Your body may be put in a vulnerable position placing stress on areas not designed to handle such stress. Injuries sustained from improper form may decrease motivation and increase the likelihood that you will not exercise again. You may lose results gained while trying to recover from the injury.

    right 3Increased Effectiveness = Increased Results

    Most people exercise to get results, I am here to tell you if you want to get the most out of any exercise, having the correct form can increase the effectiveness of that exercise leading to you achieving the results you are after. Potentially with proper form, you may be able to lift more for much longer. There are a few exercises that are commonly done without proper form include the lat pull-down, push-ups, leg press, and chest press. These exercises when done with proper form may look simple and easy but without knowing how to do them can make them more difficult than they should be. For more information on these exercises and how to perform them correctly, please check out our video here.

    right 4Whether you are exercising at home or at a gym, it never hurts to get expert advice prior to working out. The internet is a great source for information on proper form, however if you are still not sure about something, the fitness professionals at YPB can certainly assist you with private personal training or personal coaching. If private personal training is not an option, personal coaching is another option where we can map out goals for you and coach you toward success with one coaching session every 4-6 weeks. Here at YPB, we want to increase your chances of succeeding so you can achieve Your Personal Best!

    For more information visit To Your Health


  8. EFL Turkey Bacon Quiche

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    Preparation Time: 1 hour, 10 minutes

    Number of Servings: 4

    Ingredients

    • 6 strips lean turkey bacon
    • 3 (8-inch) whole-wheat tortillas
    • 3 whole eggs
    • 8 egg whites (or 1 cup egg substitute)
    • 1/2 cup skim milk
    • 1/2 cup low-fat sour cream
    • 3/4 cup reduced-fat cheddar cheese, shredded
    • 1 cup broccoli florets, fresh or frozen, thawed

    Directions

    1. Preheat oven to 350 F.
    2. Cook turkey bacon according to its package directions. Set aside to cool.
    3. Lightly coat a 9-inch pie plate with cooking spray. Overlap 2 tortillas and cut the third one in half to form a crust.
    4. In a large mixing bowl, beat whole eggs and egg whites with a fork or whisk until well blended. Then mix skim milk and sour cream into the eggs.
    5. Chop cooled turkey bacon into bite-size pieces.
    6. Add turkey bacon, cheddar cheese and broccoli to blended egg mixture; combine thoroughly.
    7. Pour egg mixture into tortilla-lined pie plate; bake for approximately 50 minutes. (You’ll know it’s done when you tap the edge of the pie plate and the filling is set and moist. If it is still liquidy, bake a few minutes longer and test again.)
    8. Allow to cool for 10 minutes before slicing into portions. Serve and enjoy!

    Nutritional Info

    Amount Per Serving

    • Calories: 557.6
    • Total Fat: 32.5 g
    • Cholesterol: 237.7 mg
    • Sodium: 941.2 mg
    • Total Carbs: 29.0 g
    • Dietary Fiber: 5.0 g
    • Protein: 30.8 g

  9. 30-Day Challenge: Move a Mile a Day

    There are days when working out seems more like a chore. Instead of going through the motions, why not switch up your routine and make it more interesting? One way to boost your motivation is to take on a 30-Day Challenge. This is a great to mix up your regular routine, find motivation, prevent boredom, and test yourself.

    runningWHY TAKE ON A 30-DAY CHALLENGE?

    Studies say it takes 21 to 30 days to break old habits and create new ones. A 30-day challenge allows you to build healthy habits that may stick with you for life. It also helps to prevent boredom from your daily routine.

    Are you ready to commit to 30 days? It’s time to switch up your routine and gear up for a new challenge. Whether you want to lose weight or run faster, test yourself…move a mile a day.

    30-DAY CHALLENGE: MOVE A MILE A DAY

    A mile a day may sound easy or it may sound hard. Either way it’s a killer challenge. All you have to do is move your body forward for at least 1 mile, every day, for 30 days. You can run, jog, walk, crawl, bike or swim. Just break out of your normal routine and move a mile a day.

    WHY A MILE A DAY?

    The primary goal is to create better habits. Real success comes from real change, and that requires a re-patterning of your lifestyle. Lacing up every day will help you learn how to make time for fitness.

    For newbies, this is a great place for you to start a new fitness routine and create healthy habits. For veterans, this is a great test to either increase distance or build speed.

    WHAT YOU NEED TO DO BEFORE YOU START RUNNING

    Before you hit the pavement, you need to know your base pace. At the beginning of your 30-day challenge, track how long it takes you to run your first mile. Jot that time down. There’s your base time. You don’t have to sprint a mile a day, but you should keep track of your pace and improvements throughout the month.

    make your mile count

    Heart Rate and Heart-Rate Training Zone

    In order for your body to benefit from the cardiovascular exercise, you need to get your heart pumping. First, you need to know your maximum heart rate. Then you should know your heart-rate training zone. Here’s how:

    Maximum Heart Rate

    There are two ways to get your maximum heart rate. The first way is easy. Take 220 and subtract your age. Here’s an example:

    Age: 30
    Equation: 220 — 30 = 190 (max heart rate)

    The other way, which is a bit more accurate, is to do a stress test. To do this, find a good hill. Jog a few laps to warm up your legs. Once you’re ready, sprint up that hill till you feel like you’re going to keel over. Depending on your fitness and the steepness of the hill, this may not take very long. Immediately take your heart rate for a 10-second count and multiply that number by six. Jot that number down. Do this three more times. Then find the average number from your list. This is your true max heart rate.

    Heart-Rate Training Zone

    Cardiovascular exercises are broken into zones 1 through 5, all resulting in different benefits. Use the chart above as a reference to help you figure out your interval paces.

    If your max heart rate is 190, and you want to train at a moderate pace to increase your aerobic fitness and endurance, then you want your heart rate to be at 70 to 80 percent of its max. You need to multiply 190 by 70 percent and 80 percent to find your zone.

    Example:
    190 x 70 percent = 133
    190 x 80 percent = 152
    This means you want your heart to beat between 133 and 152 times per minute. Or, between 22 and 25 times for a 10-second count.

    Now that you have your numbers and targets, track them! Get a heart-rate monitor or manually track your heart rate at the peak of your exercise to ensure you are getting your blood pumping.

    calender

    START YOUR CHALLENGE

    It’s simple to start your 30-day challenge. Get the support, motivation and guidance you need to move a mile a day.

    Track Your Progress
    Write down how many miles you run every day and at what pace. Notice the strength you gain each day.Download and print the 30-Day Move a Mile Challenge calendar to see your progress.

    Use Social Media
    Like the 30-Day Challenge Series on Facebook to get support from the community. Or tweet @ypbtrainers to share your progress and ask questions.

    Be Smart and Safe

    Always check with your health care professional before you begin any aggressive, new exercise routine. Make sure to devote some time to stretch before and after you run.

    Here are five stretches to help you stay safe as you move a mile a day.
    Watch this video tutorial for the stretches.

    hip

     

    Hip Flexor
    Stand tall, step your left leg about 1 to 2 feet in front of your right, and bend at the knee. This should pull on your right hip flexor (the front, top side of your right leg).To get a better stretch, bend the left knee a little deeper (without your knee going over your ankle) and push your pelvis forward. Hold this stretch for at least 20 seconds and repeat on other side.

     

    quad

     

     

    Quadriceps
    Stand with your feet together, kick your right leg back, and catch it with your right hand. Align your knees and push your pelvis forward to get the best stretch. Hold this stretch for at least 20 seconds and repeat on the other side.

     

    ham

     


    Hamstrings
    Stand with your feet together. Step your left foot forward about 1 to 2 feet. With a flat back, lean your torso over your left leg, keeping your hips aligned. Continue to lower your chest towards your leg and knee to get the best stretch. Hold for 20 seconds and repeat on the other side.

     

    calve

     

     

    Calves
    Stand facing a wall, about 1 foot away. Step your right foot forward so that your toe is 2 to 3 inches on the wall. Keep a strong torso and straight legs, lean into the wall, and push down on your toe. Hold for at least 20 seconds and then repeat on the other side.

     

     

    http://www.active.com/fitness/articles/30-day-challenge-move-a-mile-a-day


  10. Shrimp Chowder

    20140124_124419

    OMG! This is delicious! HEB – My Good News has done it again. A recipe my whole family loved. Admittedly, I was a little hesitant with the heavy cream; however, the rest of recipe was so healthy and the cream was only 1/2 cup so I went for it. Next time I may try a little lighter version, but shrimp is expensive and I didn’t want to botch it the first go around.
    ~ Lisa G. Wright, CFT

    Ingredients

    20140123_165508

    3/4 lb. shrimp, peeled and deveined
    1 Tbsp. olive oil
    1 bunch green onions, chopped
    2 Tbsp. garlic, minced
    2 tbsp. flour
    2 c. Central Market Organics Low Sodium Chicken Broth
    2 c. sweet potatoes, chopped
    1 c. frozen corn
    1 poblano pepper, chopped
    1 can fire roasted tomatoes
    1/2 c. heavy cream

    Directions
    1. Place a large soup pot over Medium flame. Add oil, scallions, and garlic and cook for 30 seconds, and then add in flour. Stir until incorporated.
    2. Add in the can of fire roasted tomatoes and then add the broth. Bring the liquids up to a boil and add in sweet potatoes, corn, and poblano. Allow sauce to return to a boil for 5 minutes.
    3. Reduce heat to a simmer, cover, and let soup cook for 30 minutes.
    4. In the last five minutes of cooking, add in the shrimp and the heavy cream.

    Nutritional Information
    Calories: 210, Total Fat: 10g, Saturated Fat: 5g, Sodium: 540mg, Carbohydrates: 18g, Dietary Fiber: 3g, Protein: 10g

     

    Recipe Provided By H.E.B.


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